What is SAD & Why It Hits Neurodivergent People Harder
Seasonal Affective Disorder (SAD) is a form of depression linked to changes in daylight and seasons — often beginning in autumn and continuing through winter.
Neurodivergent individuals tend to experience SAD more intensely due to sensory sensitivity, disrupted circadian rhythms, and emotional regulation differences. You’re not lazy. You’re not weak. You’re responding to a shift in the environment. This guide offers a soft, holistic way to care for yourself through the season.
1. Calming Breathwork Practice
Try this calming breathwork any time you feel overwhelmed:
• ■ Step 1: Inhale slowly through your nose for 4 counts.
• ■ Step 2: Hold your breath gently for 4 counts.
• ■ Step 3: Exhale fully through your mouth for 6 counts.
• ■ Step 4: Pause and be still for 2 counts.
Repeat for 1–2 minutes. Let this rhythm guide you home to yourself.
2. Guided Grounding Meditation
Find a quiet space and sit or lie down comfortably. Then slowly read through this script:
• ■ Close your eyes. Inhale deeply and exhale slowly.
• ■ Feel the ground beneath you. You are safe. You are supported.
• ■ Breathe in light. Breathe out heaviness.
• ■ Imagine a soft, golden glow wrapping around your body.
• ■ Let your thoughts drift by like clouds. No judgment. Just presence.
• ■ Repeat: ‘I am here. I am whole. I am safe.’
• ■ When ready, wiggle your fingers. Blink your eyes open. Carry the calm with you.3. Using Affirmations with Intention
Affirmations aren’t just words — they’re anchors. Choose one that speaks to how you want to feel and say it aloud while breathing deeply. Examples:
• “I am allowed to rest and still be worthy.”
• “I move slowly and that is enough.”
• “This season will pass, and I am still me.”
Repeat 3–5 times, preferably while applying your Winter Mood Magic™ blend or during your grounding routine.
4. Step-by-Step Self-Soothing Ritual
Use this full sequence when your nervous system needs support (if you have a kit great, if not grab any crystal you have and a candle to light):
• Roll Winter Mood Magic™ onto your wrists, neck, or heart space.
• Inhale deeply, eyes closed.
• Choose one affirmation and repeat it three times.
• Hold your Sunstone crystal or place it nearby.
• Light your tea light candle or sip your herbal tea.
• Colour, journal, or just sit — no pressure, just presence.
Let this ritual become your pause button. Something you can always return to.
Final Note
You are not broken. You are beautifully responsive to the world around you. Your sensitivity is your strength. Your softness is not weakness. Your presence matters. This season may feel dark, but
Winter Mood Magic™ was created to help you hold onto your light. Let this be your reminder: You are doing enough. You are enough.
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